Implementing a weight training regimen to get yourself in shape. Run distance twice a week to improve your general cardio ability. Make sure to rest 2-3 days in between long-distance runs. [2] X Research source
A good time for a top competitor is 10 seconds. A good time for a very good high school runner is 12-13 seconds Usually women are about 1 second slower than men. A decent goal to start with might be 15 to 17 seconds. [3] X Research source
Your front foot will be about two feet from the starting line. Your back foot will be at a toe-to-heel footing in relation to your front foot. Your body will be leaning forward toward the starting line. Your arms will be spread shoulder-width apart from each other. Your hands will be touching the starting line with your index finger and thumb extended onto the line. [4] X Research source
Your back leg, which starts off extended, will take the first quick step and come forward. Your front leg will then quickly move forward and propel you forward. Your hips will extend and catapult you upward and ahead. [5] X Research source [6] X Research source
You should see some improvement after 2-3 weeks. Run practice sprints 3 to 5 times a week. Don’t over practice, your body needs time to rest. Time yourself every time you run. [7] X Research source
Go to sleep early, so you’ll have plenty of time to prepare the morning before the race. Avoid drinking alcohol the night before. Drinking can cause dehydration, interfere with your sleep, and disrupt your energy balances. Don’t oversleep or sleep too much. This might make you tired and groggy.
A vegetable omelet might be a good option. A bowl of cereal with fruit is a good option. Have a glass of orange juice or cranberry juice with your meal. [8] X Research source
One way to warm up is to do a slow jog for 10-20 minutes before the sprint. But don’t wear yourself out, make sure there is plenty of time for you to recover before the sprint.
If you’ve been feeling dehydrated, make sure you start drinking water at least 1 day before the race.
Make sure that you get a good kick off of the starting blocks. If you’re not using blocks, spring off of your front foot. Once you’re moving, power with your arms and cut through the air. Do the same with your legs. [10] X Research source
Lift up your head about thirty to forty meters into the race. In other words, you should be straight before the second third of the track. Don’t look like a pole though, you’ll create more air resistance that way. Keep some form of streamlined shape, just not too streamlined. [11] X Research source
Work on your coordination. Oftentimes, many runners will begin to lose their coordination and control of their body as they reach their highest speeds after about 50 meters. Work to control your posture, keep your feet flat, and your shin perpendicular to the ground when it touches. Make sure to harness your power and force in a focused manner after the start. Many runners have a problem keeping their running focused at the start of the sprint. Don’t panic and just run feverishly – stay focused on your upright form as you move forward. Don’t lunge too soon. If you lunge too soon, chances are you will fall short and lose precious time. The best way to avoid this common mistake is to just practice over and over again. [13] X Research source
